What easy snacks would a sport dietitian pack?

Snacks for athletes needs to be easy, however it’s simple to really feel overwhelmed by choices and opinions of what your athlete “should” have. In reality, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL group, KC Current, typically sees caregivers overcomplicating their athlete’s snacks, both making or buying snack choices which can be much more advanced and/or costly than they must be.

Here, she’s explaining that easy snacks usually make for the happiest, healthiest athletes.

“Most of the dietitians I’ve interacted with at every level of sport are just shopping at the grocery store for snacks for their athletes, even with Olympians and professional teams,” Miezin says. “Snacks do not have to be fancy or expensive to do the job.“

Sample Snacks for Athletes Before and During Exercise”
Athletes want fast gasoline within the type of easy, simple to digest carbohydrates earlier than and through train, explains Miezin. This is the place these processed or ultra-processed snacks which can be typically considered ‘unhealthy’ can really assist athletes to carry out at their finest. “Around practice or competition is when processed snacks may actually be the better choice for an athlete,” she says. “If the athlete is having a snack proper earlier than or throughout observe, the aim of that’s to assist them get energized for coaching. Because processed snacks are sometimes simple to eat and digest, they’re an effective way to assist efficiency as a fast supply of vitality that’s simple on the abdomen.”

Yes, there are plenty of sport-specific snacks marketed towards athletes—gels, chews, drink mixes, and bars—but for most young athletes, especially those playing team sports that offer some breaks, there is no need to pay a premium for pricier sport-specific foods (a runner or cyclist might benefit more from some of those sport-specific snacks).

Here are a few easy options for pre-workout or in-training snacks:

• Apple sauce packets – Look for squeeze applesauce packets, especially if your athlete is going to be snacking on the go.
• Crackers or pretzels – Any type of pretzel or cracker made from grains like wheat will provide quick simple carbohydrates for your athlete, says Miezin.
• Fruit snacks – Fruit snack packets are the cheaper version of sports-specific chews and gummies and they are just as effective, says Miezin. They’re great for your athlete to keep in their locker or gym bag, since they’re shelf-stable, travel well, and provide quick energy in the form of simple carbohydrates. Plus, they’re easy to eat and not messy!

Sample Snacks for Athletes After Exercise/Anytime

“After observe or anytime unrelated to train timing, an excellent rule of thumb is to have protein and carbohydrates together,” says Miezin. “That’s a fantastic alternative on your athlete to soak up each of these key macronutrients to assist them meet their total every day wants. It additionally helps with post-workout restoration as a result of the protein goes to be helpful for muscle restore and satisfaction, and the carbohydrate helps the muscle tissue refuel whereas additionally offering total vitality to the mind.”

Here are a few easy options for post-workout or anytime snacks:

• Yogurt (protein) with fruit and granola (carbohydrate)
• Cheese slices or a cheese stick (protein) with crackers (carbohydrates)
• Jerky (protein) and pretzels (carbohydrates)
• Nut butter (protein) and a banana, apple or toast (carbohydrates)
• Roasted edamame (protein) and a piece of fruit (carbohydrates)

Note: If this snack is post-workout, opt for a higher-calorie carbohydrate like crackers, cereal, or toast in addition to or instead of a lighter piece of fruit or a vegetable since your athlete will need more calories to better recover.